Tag Archives: Children

Family Meals Boost Kid’s Healthy Food Habits

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In the quest to improve children’s diets, prevent childhood obesity and future chronic diseases like cancer, one of the mantras of dietitians and other health professionals is “eat meals together as a family.”

But, does this really help?

Results from previous studies and from a new study  appear to say it does.

The researchers in the new study are observing over 75 families during mealtimes to see what factors may play a role in children’s eating behaviors – whether they are “fussy” or open to new foods. The initial results, presented this week at a psychology conference in the UK, show that friendly interaction, rather than pressure, may be more effective in encouraging children to try new foods.

Although these results are tentative and not yet published, they do mirror what I’ve seen in my work with young adults. I found that my clients who had healthy attitudes about food and better eating habits usually had parents with healthy attitudes and behaviors, and they tended to be relaxed about food and eating in their home.

A 2010 report by the American Dietetic Association Foundation showed that parents have more potential to influence their children’s behavior, including their eating habits, than anyone else. And, the report says, there has been a significant increase in daily family meals eaten at home, from 52 percent in 2003 to 73 percent in 2010.

A large meta-analysis from March 2011 looking at effects of family meals on children’s and teen’s nutritional health found that kids who share family meals 3 or more times per week are more likely to be in a normal weight range and have healthier dietary and eating patterns than those who share fewer than 3 family meals together. In addition, they are less likely to engage in disordered eating.

I think this is good news for parents. Focusing on three things appears to be a great start to putting your child on a healthy track:

1.            Sit down to family meals at least a few times per week.
2.            Model healthy eating behavior – try new foods and include a variety of foods in meals over time.
3.            Keep meal times relaxed and avoid pressuring kids to eat.

Families do face challenges in sitting down to meals at home – time is one barrier. So, we’ve developed 5 meals that can be prepared in 30 minutes — each costing only about $6 each. You can find these meals and prep instructions here.

How often do you sit down to family meals? And please, share your strategies and menus with us.

 

 

 

 


Family Meals for Kids’ Healthy Eating Habits

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Did you sit down with your kids last night for dinner? If so, and if family meals are relatively normal in your house, that’s likely a good thing when it comes to your kids eating habits, suggests a new study published in Pediatrics.

The study pooled data from 17 previous studies investigating family meals and nutrition, totaling approximately 183,000 children. Average ages ranged from 3 to 17.

After analysis, the authors found that children and adolescents who ate with their family three or more times per week were more likely to be in a normal weight range and eat healthier – including eating fruits, vegetables and breakfast – than kids who shared fewer than 3 family meals together. Staying a healthy weight — and eating a healthy diet – are both important for cancer prevention.

Children and adolescents who ate with their families regularly were 12 percent less likely to be overweight and 24 percent more likely to eat healthy foods compared to the kids who ate with their families fewer than three times weekly. Youths who eat regularly with their family are also less likely to take diet pills, use diuretics, fast and engage in other disordered eating habits.

The study is featured in yesterday’s issue of Cancer Research Update, which also highlighted new research on how red peppers may help curb our appetite. You can look at the whole issue here.

There are plenty of possible reasons why having family meals together can influence healthy eating habits and weight. The authors suggest that family meals allow times when parents can recognize early signs of unhealthy eating habits and then take steps to prevent it. What do you think?


Chocolate Milk for Kids: Healthy or Not?

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Is it a good idea to add sugar to milk to encourage more children to drink it?

Or is chocolate milk just another sugary beverage that will add unnecessary calories to kids’ diets?

If you follow health news at all, you’ve probably noticed this nutrition controversy getting a lot of news coverage. Here’s one story.

Here’s what we know:

Milk contains significant amounts of calcium and is fortified with vitamin D, important for children’s bone development and growth. Milk consumption has decreased significantly in the United States, by about 1/3 since 1968.

Chocolate milk contains added sugars and therefore more calories that can lead to more overweight and obesity. In the United States, 1/3 of children are already overweight and obese and at higher risk for chronic diseases such as type 2 diabetes, heart disease and cancer.

Calories in 1 cup milk:

1% white milk = 102

1% chocolate milk = 158

Fat-free chocolate milk = 130

The concern with removing chocolate milk from schools is that children will drink less milk.

What’s the evidence?

I couldn’t find much.

According to a study by the Centers for Disease Control (CDC), in 2006 New York City public schools began switching from whole milk to lowfat and fat free milk. The milk industry warned that student demand for milk would decrease. Although it did initially decrease, by 2009 children actually did drink more milk than in 2006.

According to one study (poster presentation report here) however, removing chocolate milk from schools did lead to a decrease in children choosing milk. This study was funded by the Milk Processor Education Program.

What do you think? Should chocolate milk be served in schools? Or is it adding too many calories and sugar to children’s diets?